Deep cleaning every two weeks. Exercise three times a week, on any given day. Checking your accounts on the first Monday of the month. Most real routines don't happen every day, or even every week on the same days. Yet, many habit-tracking apps only count days of the week. In Habits Hero, too, until now, you had to check boxes from Monday to Sunday.
That's over: habit frequency is coming to Habits Hero. Each habit can now follow its own rhythm: certain days of the week, an interval (every N days, weeks, or months), or a target of X times per week or per month. And it's free, regardless of your plan.
Why a Habit Doesn't Have to Be Daily
We often associate "habit" with "every day." This idea does more harm than good. When a routine is too ambitious for your real life, each missed day feels like a failure, and giving up comes quickly.
Research supports this finding. In a 2010 study from University College London (Lally et al., European Journal of Social Psychology), it took a median of 66 days for a behavior to become automatic, with significant variations between individuals (ranging from 18 to 254 days). Crucially, missing an opportunity had no significant impact on habit formation. What matters is consistency over time, not perfection.
Author Laura Vanderkam sums up the idea with a simple rule: “three times a week is a habit”. Aiming for three workouts a week instead of seven gives you a better chance of sticking with it.
The right frequency for a habit is therefore the one that fits your life: often enough to make progress, flexible enough to last.
The 3 Frequency Modes in Habits Hero
In the habit form, the “Active Days” field becomes “Frequency”. You choose one of three modes:
| Mode | Principle | Examples |
|---|---|---|
| Days of the Week | The habit recurs on the selected days, each week | Read Monday to Friday, exercise Monday, Wednesday, and Friday |
| Interval | Every N days, weeks, or months, starting from a set date | Deep clean every 2 weeks, count the first Monday of the month |
| X times per period | A goal to achieve over the week or month, on the days of your choice | Cook homemade meals 3 times a week, meditate 10 times a month |
Days of the week: the classic mode
This is the method you already know: you check the days when the habit recurs, each week. All your existing habits remain in this mode; nothing changes for them.
Interval: every N days, weeks, or months
The interval mode is for habits that recur in a cycle. You enter "Every," a number (from 1 to 99), and a unit, then a start date (today by default).
By days: Water the plants every 3 days, change the sheets every 7 days.
By weeks: You also choose the days. For example, a deep clean every 2 weeks, on Mondays and Thursdays. On "off" weeks, you won't be asked to do the habit.
By months: Two options:
The same day of the month: For example, the 1st or the 15th. What if you choose the 31st? For shorter months, the habit falls on the last day of the month: April 30th, February 28th;
A specific weekday: The 1st, 2nd, 3rd, 4th, or last Monday (or any other day) of the month. Perfect for doing your accounts on the first Monday of each month, or your monthly review on the last Friday.
On your homepage, days when a scheduled habit isn't shown in gray. A summary badge, such as "Every 2 weeks · Mon, Thu," reminds you of your chosen frequency.
X times per week or per month: total flexibility
For some habits, the day doesn't matter: only the number counts. With this mode, you set a goal of 1 to 7 times per week, or 1 to 31 times per month. The habit is available every day: you do it whenever it suits you.
On the home screen, a badge tracks your progress, for example, "2/3 this week." Once the goal is reached, the remaining days turn gray, and the app displays "Goal reached for this period." Only one completion per day counts.
You have until the end of the period to reach the goal. Weeks run from Monday to Sunday, and months follow the calendar. On the last day, any missing completions are counted as a failure. Not before: a Tuesday without exercise won't penalize you.
How to set the frequency of a habit
Open Habits Hero and create a new habit, or edit an existing one.
In the Frequency field, choose the mode: Days of the week, Interval, or X times per period. On mobile, tap the "Frequency" line to open the settings panel.
Set the frequency: the days, the interval and its start date, or the number of times per week or per month.
Save. The new frequency applies immediately, and your history remains unchanged.
All of Habits Hero follows your rhythm
The frequency doesn't just change the display. The entire app uses it to determine if a habit is scheduled for a given day.
Reminders: An interval habit only sends you a notification on the days it's scheduled. An "X times per period" habit reminds you every day until the goal is reached, then goes silent. - Absences and vacations: In X times per period mode, the goal adjusts to the days you're available. A "3 times a week" habit created on a Friday, or a week where you're absent from Monday to Thursday, will target 2 times instead of 3. Absent all week? No penalty.
Your streak: It's no longer penalized on days when none of your habits were scheduled. With a single monthly habit, for example, you don't lose your streak between two deadlines.
The weekly reward: You earn it when all the scheduled dates for the week are met, or as soon as you reach your goal in "X times a week" mode.
Your companion: The Habits Hero coach knows the frequency of each habit. Their advice and reviews count what was actually planned, not seven days a week.
Which frequency to choose for which habit?
Some guidelines to get started:
| Habit | Recommended Frequency | Why |
|---|---|---|
| Reading, meditation, drinking water | Days of the week (every day or weekdays) | Small actions easy to fit in each day |
| Exercise, home cooking, calling a loved one | 3 times a week | It's the volume, not the day that matters |
| Deep cleaning, washing sheets | Every 1 or 2 weeks | A regular cycle, without overloading each week |
| Budgeting, monthly review, goal assessment | The first Monday or last Friday of the month | A fixed appointment within the month |
| Watering plants | Every 3 days | Follow the need, not the calendar |
| Changing your toothbrush, having a health check-up | Every 3 months | Infrequent habits that are easily forgotten |
And if you're hesitating, start lower than your ideal. It's better to stick to 3 sessions per week for months than to aim for 7 and give up after 10 days. You can always increase the frequency later.
Frequently Asked Questions
Is the frequency of habits free?
No. All three frequency modes are free, regardless of your plan.
What happens to my current habits?
They remain in "Days of the Week" mode, with the exact same days. You can change their frequency whenever you want.
Can I complete a habit multiple times on the same day?
In "X times per period" mode, only one completion per day counts. For "3 times per week," you need three different days.
What happens if I don't reach my weekly goal?
On the last day of the period (Sunday, or the last day of the month), any missing completions are counted as a failure. Days you were absent or on vacation are deducted from your goal.
What if I choose the 31st of the month?
For months without a 31st, the habit falls on the last day of the month: April 30th, February 28th or 29th.
Can I change the frequency mid-month?
Yes. The new frequency applies immediately, and your past completions remain unchanged.
Find your rhythm
A lasting habit is one that fits your life. With Habit Frequency, Habits Hero adapts to your routines, whether they are daily, weekly, or monthly.
Try Habit Frequency for free in Habits Hero
To learn more, discover why tracking your habits really works and the 2-minute rule to stop procrastinating.